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Step 1: Understanding the ‘big 3’
The three macronutrients required daily to sustain energy and maintain health are carbohydrates, proteins and fats. To be a healthy sin food, the type of macronutrient selected must possess at least one of the following properties:
• Full of phytonutrients (plant chemicals
that help fight disease)
• Contain a significant amount of minerals
and vitamins
• Have a high ORAC rating
(antioxidant rating)
• Low on the glycemic index
• Low in calories
• Nutrient dense
• Free of additives and preservatives
• High in fibre.
Gold star macronutrients
Low GI carbohydrates are high in minerals, vitamins and phytochemicals, high in fibre and enter the bloodstream slowly. Unlike high GI carbohydrates (refined flour and sugary goodies) that over stimulate the fat storage hormone insulin and cause weight gain, low GI carbohydrates sustain energy; help avoid the 3pm slump; eliminate cravings and are filled to the brim with nutrition. Include: colourful fruits and vegetables (blueberries, raspberries, baked apples, sweet potatoes, squash, broccoli, spinach), whole grain pastas and breads, brown rice, and beans such as navy beans, black beans, lentils and chickpeas.
Lean proteins possess many health benefits. In addition to being the macronutrient that repairs muscle,
proteins are satiating, thermogenic (heat up the body to burn more calories when digested) and decrease cravings. Select proteins that are lower in saturated fat such as fish (salmon, tuna, tilapia, sole), chicken, turkey, soy, low-fat dairy products (yogourt, cottage cheese) and protein powder. Limit proteins higher in saturated fat, including red meat and full fat cheeses. These fats promote clogging of the arteries, inflammation, and increase the risk of high cholesterol, excess weight gain and heart disease.
Essential fats Fat is still the misunderstood macronutrient. The fats to include as the foundation of your diet are monounsaturated fats in olives, avocados, nuts, seeds; and omega 3 fats found in walnuts, almonds, cold water fish, fish oils and omega 3 fortified food products (eggs, yogourt, juice). These fats are satiating, anti-inflammatory, necessary for weight loss, for overall mood and for disease prevention. Minimize saturated fats: steak, ribs, cheese platters, deep fried foods. Wherever possible, eliminate trans fatty acids. It is now mandatory that trans fats are listed on the food labels for consumer recognition. They are typically found in processed foods such as doughnuts, chips, margarine etc.
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Step 2: Tweaking your eating
Part of a healthy sin food approach is to change some of your old favourites to healthier cheats with these sneaky nutritional tweaks.
Step 3: Avoiding diet blunders
Enter 2010 as the healthiest you yet. To avoid major blunders you must have a plan that includes:
Eating breakfast Follow the wise, old saying, “Eat breakfast like a king, lunch like a prince and dinner like a pauper.” To keep blood sugar levels stable and avoid weight gain, it’s important to eat a moderate size breakfast each day with protein.
Do not let yourself get hungry It’s extremely difficult to resist high calorie appetizers or tempting desserts if your stomach is growling. Always have hard boiled eggs in your fridge or walnuts on hand for a nutritious, quick and filling snack.
Pick your treat For example,
I know I can’t turn down my mother’s latkes, so, planning my ‘cheat’ helps me not to over indulge in other areas.
Have healthy appetizers for your guests who want to eat delicious options without the calories (see salmon spa cakes recipe).
Tempt your guests’ palates with the high antioxidant, low-calorie frozen lemon berry torte. Loaded with whole grains and berries, this naturally sweet recipe will satisfy any sweet tooth.
This winter enjoy all that surrounds you – food, family and festivity – in a healthy, delicious way. Bon appétit! H&L |
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